Grano and Chickpea Soup with Parmesan-Herb Topping

Photography: Becky Luigart-Stayner; Styling: Melanie J. Clarke

Grano, polished durum wheat, is new to the United States (to find out more about it, visit www.sunnylandmills.com). The grain stays pleasantly chewy after cooking--a nice contrast to soft chickpeas. If you have trouble finding grano, substitute wheat berries that have been soaked overnight or pearled barley.

Yield: 6 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 291
  • Calories from fat: 26%
  • Fat: 8.4g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 1.1g
  • Protein: 11.1g
  • Carbohydrate: 40.6g
  • Fiber: 6.2g
  • Cholesterol: 6mg
  • Iron: 2.5mg
  • Sodium: 751mg
  • Calcium: 165mg

Ingredients

  • 1 tablespoon olive oil
  • 2 1/4 cups chopped onion
  • 1/2 cup chopped celery
  • 2 garlic cloves, minced
  • 2 tablespoons tomato paste
  • 3/4 cup dry white wine
  • 1 1/2 quarts water
  • 1 cup grano
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon chopped fresh basil
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh basil
  • 1 garlic clove, minced
  • 1 tablespoon extravirgin olive oil

Preparation

  1. Heat 1 tablespoon olive oil in a large Dutch oven over medium-high heat. Add onion, celery, and 2 garlic cloves; sauté 5 minutes. Reduce heat to medium, and cook 5 minutes or until lightly browned, stirring frequently. Stir in tomato paste. Add wine; cook 2 minutes, stirring frequently. Add water, grano, salt, and pepper. Cover and simmer 30 minutes. Add 1 teaspoon basil, chickpeas, and tomatoes. Cook 5 minutes or until thoroughly heated.
  2. Combine the cheese, parsley, 2 tablespoons basil, and 1 garlic clove. Ladle 1 1/3 cups soup into each of 6 bowls. Drizzle each serving with 1/2 teaspoon extravirgin olive oil; top each serving with about 2 tablespoons cheese mixture. Yield: 6 servings.
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